Rocking standing on BOSU + in squat
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Quads (look at the image)
Accessory muscles
Hamstrings, Glutes
How to perform exercise
- Поставьте босу неустойчивой стороной вниз.
- Встаньте на босу. Слегка согните ноги в коленных суставах.
- Переносите вес тела поочередно то на левую, то на правую ногу.
- Чтобы усложнить упражнение, выполняйте движения в позиции приседа.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings, Glutes
![What muscles work in the exercise Rocking standing on BOSU + in squat](https://atletiq.com/panel/cache/exercises/1459/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Rocking standing on BOSU + in squat» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Rocking standing on BOSU + in squat
Author: AtletIQ: on
Rocking standing on BOSU + in squat — The benefits of exercise, how to properly perform and how many sets to do..
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